7 Simple Exercises for Upper and Middle Back Pain

QI Spine Clinic, 4 years ago

Thoracic spine or the upper back is surprisingly resistant to damage and pain when compared to the neck (also known as the cervical spine) and lower back (also known as the lumbar spine). Upper back discomfort is usually caused due to long-term bad posture or an injury that overwhelms the thoracic spine’s sturdiness. The thoracic spine originates from the base of the neck and ends at the level of last ribs. It is the only part of the spine that is connected to the rib cage. 

There are two major reasons why an individual could be experiencing a sharp shooting pain at this thoracic region, unless proved otherwise:

1. Muscular Irritation: It is developed at the upper back due to lack of strength or following muscular injuries.
2. Joint Dysfunction: It could be either due to ageing or direct hit on the thoracic spine. For example, Joint Capsule tearing results in excruciating pain in the spine that leaves you restless.  

Let us quickly look at types of discomfort or pain that one can experience: 

• General Discomfort or Dull Aching Pain

Any individual can feel a general discomfort that spreads from the upper back to nearby regions like the neck, shoulder to the lower back. The dull pain is characterised as generalized weakness.

• Stiffness

Stiffness is defined as an experience when you feel locked or tightness in the upper neck to middle back region. Some people even report clicking sounds when they move. Prolonged stiffness is experienced when the discomfort or general soreness in the area affects the muscles, joints and ligaments. It makes even a simple movement like rotating or lifting your arms difficult. 

• Sharp Shooting Pain 

As the name suggests, this kind of pain is an electric-like sensation and indicates nerve involvement. It is usually experienced in a single location rather than expanding to other regions. 

Often, the upper and back pain could be managed at home by indulging in physical activities. Starting an exercise regime will help in strengthening your muscles and prevent injuries.

 We will be taking you through 7 simple upper back pain exercises that you could start today.

1. Wide Leg Forward Bend 

Forward bending is beneficial to your entire back body, from the soles of your feet to the crown of your head. If you’re bending forward to treat back discomfort, pay special attention to stretching your spine as you go into this position.

2. Floor Middle and Upper Back Stretch

This is a gentle upper back exercise that you may do at home if you’re suffering from back pain. Here you will be stretching out your middle and upper back muscles with the help of gravity. Simply relax and enjoy yourself!

3. Spinal Twist

Spinal Twist is a proven yoga as well as physiotherapy pose that helps in spinal mobility which usually gets compromised in the upper back region and results in stiffness. The purpose of doing this posture is to let the person experience a nice pull of muscles and enhance flexibility. Discontinue performing if the pull starts distressing your back.

4. Corner stretch

Practising Corner every day will improve posture and flexibility. It reduces stress built around the upper back. Stretching regularly will help tighten shoulder and chest muscles.

5. Cat and Camel

People practise Cat and camel exercise back exercise to release tension from the back. Regularly practising this exercise for 1 minute helps you improve your posture, relaxes the mind, improves blood circulation and flexibility in the long run. 

6. Cobra Pose

It is considered to be a gentle strengthening middle back pain exercise that helps restore the strength in the spine. It not only stretches the chest, lung and abdomen but also relieves stress and fatigue. Practising it regularly will result in better blood circulation and a therapeutic effect on our minds and bodies.  

It is recommended to avoid including it in daily routine in case of back injury, pregnancy or carpal tunnel syndrome. 

7. Bridge 

The muscles that run down the spine and those in the buttocks and belly can be strengthened by practising upper back exercises such as the bridge technique. Regularly performing this stretch might aid in maintaining an upright posture when sitting or standing.

When Do You Need Medical Assistance? 

The majority of the upper and back problems are manageable at home by following a few exercises. Prolonged back pain could be an underlying health condition. If an individual is experiencing any of the below-mentioned symptoms, it is recommended to consult their primary healthcare professional.

• Having difficulty balancing or walking
• Difficulty with bladder or bowel control
• Breathing problems, severe headache, fever or chills
• Constant pain that does not reduce even after painkillers or rest.

To conclude, the majority of back issues could be avoided if we take care of our spine. Sitting in the same position for hours can lead to stiffness in our muscles. It is important to take regular breaks, exercises, walk, stretch etc to avoid stiffness.  

One should consciously pay attention to their postures. Slouching could be avoided by using the correct workstation and ergonomic chair. All these efforts help in managing back problems in the long run. 

In case you are experiencing discomfort in your upper or middle back, visit our website QI Spine Clinic. You can easily book an appointment.